Strength & Conditioning - Andrea DuCane: Week 3, Day 2

Strength & Conditioning Workouts More Info

What is Breaking Muscle's Strength and Conditioning Workouts?

Our strength and conditioning programs are designed by experienced guest coaches. Learn how to "train like the professionals" from these featured coaches. During these 3- or 4-week cycles athletes will gain exposure to Olympic lifting, powerlifting, strongman skills, gymnastic skills, martial arts, and more, while also building a strong anaerobic and aerobic base.

Our third and final week of workouts from kettlebell master Andrea DuCane!

These workouts are designed for the intermediate athlete; I am assuming the user has Kettlebell experience. All the exercises can and SHOULD be modified for the level of the athlete. You will notice I have added modifications for some of the exercises. Please feel free to move to a modification at any time. The goal is for you to work out at your individual level at all times.

When working out with kettlebells, please respect this tool and your own abilities. Safety and good form always comes first. Feel free to drop down in sets or reps or change to a lighter weight.

There are some instances I use a timer for interval training. I use a GymBoss, but any kind of timer will work.

Begin each workout with the Mobility Warm up and end each workout with the Cool Down Stretches.

The goal of the Mobility Warm Up is to mobilize all the joints of the body and get the blood moving. The Cool Down Stretches help to ease muscle soreness, and help to lower the heart rate and calm the nervous system. It is extremely important not to ignore these two steps; this is the basis for my Ageless Body system of resilience and function in training. Perform ALL mobility slow and smooth with full range of motion.

Mobility Warm Up:

3 Way Head: Rotations, Flexion/Extension, Lateral Flexion.

Halo: circle a Kettlebell around the head.

Egyptian: arms out to side alternate shoulders rolling forward and back.

Renegade Rows: Double kettlebells: 2 sets of 6 pulls, each arm alternating. If you do not have 2 kettlebells stable enough to safely perform the exercise you can subsitute dumbbells.

Double Kettlebell Swings: 5-8 sets of 10 reps. Modification: If at any time your forms starts to fail, switch to one kettlebell & two handed swings.

Russian Twist: 2 sets of :30 seconds.

Cool Down Stretches:

Cool Down Stretches should be done with deep, slow breaths through your nose and exhaling through your mouth with a “sigh”. As with all movement, only do what feels comfortable and do not move into pain.

One of the two original RKC Masters, Andrea DuCane has been involved in the world of fitness for over twenty years. Before that she was everything from a ballerina to a martial artist to a Pilates instructor. And believe it or not, she wasn't even athletic as a child.
Andrea's approach to fitness is a three pronged approach - building strength, mobility, and flexibility. She took it upon herself to bring the world of kettlebells to housewives and moms. Now her new project... Read More